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      Weight Loss Pills: We Delved Deep Into The Science To See If Any Actually Work

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      If you’re trying to lose weight, chances are you’ve thought about weight loss pills. They’re tantalisingly simple and easy to use: just pop a powerful supp and watch as the fat melts away, right?

      If only. Weight loss pills work if the fundamental principle of weight loss is in place: a caloric deficit. “A calorie deficit is necessary to lose weight,” says Megan Lee, a registered dietician at Gabi Meltzer Dietician. “This is established when the body is using more energy than it is taking in from food. Calorie deficits occur through behavioural changes like increasing energy expenditure through movement or decreasing total calorie intake through dietary modifications. They do not occur from simply ingesting the compounds found in diet pills.” But that doesn’t stop weight loss pills from creeping up and doing the rounds on TikTok, where people swear by its efficacy. The results are more likely from a healthy diet and plenty of movement which contributes to a caloric deficit.

      Nonetheless, we decided to closely investigate the plethora of weight loss pills around to see how they actually work. We chatted with experts and scrutinised the studies to bring you fact-checked information about each supp we could find online that’s popular. Without further ado, the weight loss pills and how they work.

      CLA Safflower

      What it is

      CLA stands for conjugated linoleic acid—a fat high in monounsaturated and polyunsaturated fats (a.k.a. the good kinds). Safflower is a plant that looks like a dandelion but isn’t. The oil extracted from it is produced by the seeds of the plant, which contains CLA.

      What it does

      Well… not much. According to one 2007 study, CLA supplements could increase fat oxidation (the process by which the body breaks down fats into smaller molecules so they can be used for energy). The study also found that CLA could burn energy during sleep. Sounds promising!

      Does it work?

      The bad news? The study involved less than 50 subjects, which is less than the required amount to really move the needle and conclusively say that this weight loss pill works. Added to that, safflower oil only contains a small amount of CLA—about 0.7 milligrams of CLA per gram of fat. More is probably needed to really induce the effects listed above.

      READ MORE: Can CLA Safflower Oil Supplements Really Help You Lose Weight?   

      Garcinia Cambogia

      What it is

      Ah, the fave weight loss supplement for aeons. This strange-sounding word is actually a fruit commonly grown in India and Southeast Asia. The rind contains a chemical (hydroxycitric acid or HCA) which is where the crux of weight loss claims stem from. It’s been studied for its appetite-suppressant effects, which is why so many weight loss pills contain the extract.

      What it does

      Per studies and reviews, the appetite suppressant effects are said to be what facilitates weight loss. Pretty clear, right – the less you eat, the less your caloric intake, meaning you’d be in a caloric deficit, leading to a slimmer figure.

      Does it work?

      Erm… kind of. The claims that garcinia cambogia works are down to very few robust randomised studies. Only five of these showed any amount of weight loss. In those studies, participants didn’t see the needle move much in the direction of weight loss. “While weight loss may have occurred in some of the studies, most showed no clinically significant reduction in body fat or body weight,” says Lee. “Dietary modification and physical activity remain the most suitable method to alter body composition in the general population.” Added to that, per one expert, your weight loss from taking the supplement is around half a kilo – hardly enough to write home about.

      READ MORE: Exactly What You Need To Know About Garcinia Cambogia Extract For Weight Loss

      Yohimbe

      What it is

      Made from the bark of an evergreen tree, called Pausinystalia yohimbe. The tree grows in West and Central Africa in lowland forests. From the bark comes yohimbe, and the supplement is used to treat erectile dysfunction as well as weight loss.  

      What it does

      Yohimbe is an alpha-2 adrenoceptor antagonist, meaning that it enhances the release of both serotonin (the happiness hormone) and norepinephrine (your fight-or-flight hormone). The alpha-2 adrenoceptor antagonist serves as the crux of where weight loss is thought to happen. Using the receptor, it’s thought that it could block receptors in fat cells which could theoretically result in weight loss. One study looked at 20 obese females who consumed a measly 1,000-calorie diet for three weeks while taking yohimbe. They lost more weight than those in the placebo group. It’s worth noting that the subjects took 5mg of yohimbe four times a day.

      Does it work?

      We’d need more robust studies to confirm if yohimbe works for weight loss or not. Other studies concluded that yohimbe had no significant impact on weight loss.

      Berberine

      What it is

      Berberine is a compound found in many plants, including barberry, goldenseal and goldthread. (Never heard of ‘em? Us neither. We move.) It’s been cultivated and used for over 3000 years in China and South Asia. The parts of the plant barberry have been used in different ways.

      What it does

      Now, the fun part. The possible health benefits come from how it affects enzymes in the bod. It’s been associated with lowering cholesterol, maintaining a healthy heart, controlling blood sugar, lowering blood pressure and helping with the symptoms of PCOS. When it comes to weight loss, it’s thought that the resulting fat loss might come from how it interacts with insulin and the hormones that keep fat cells in check. Per one study, it might increase brown adipose tissue (the good kind) and its activity, leading to potential fat loss.

      Does it work?

      According to the National Center for Complementary and Integrative Health, the jury is out on this one. Some studies find that it’s effective, while others say it’s not worth your moola. Plus, existing studies featured people with comorbidities like diabetes or fatty liver disease, so any resulting weight loss might be a result of berberine on these existing conditions. What we really need is concrete and reliable studies to link berberine to weight loss.

      READ MORE: Nature’s Ozempic: What Are The Benefits Of Berberine? 

      Psyllium husk

      What it is

      The brown powder, eschewed once for its texture, is making a strong comeback with claims that it could lead to weight loss. A soluble fibre, the husk is used in laxatives and treats high blood sugar, diarrhoea and high cholesterol. It absorbs water fiercely, making you feel fuller for longer.

      What it does

      It’s superpower appears to be that it boosts satiety, making you feel fuller for longer – a powerful technique in weight loss efforts.

      Does it work?

      Proponents claim that psyllium triggers receptors in your intestines, promoting fullness so you’re less likely to eat more. Cue caloric deficit note up top. While this is indeed the chief mechanism of Ozempic, psyllium husk does not work at all in the same way as the drug. Ozempic works in the brain; psyllium husk works in the gut temporarily.

      Scientific evidence is also mixed as to whether or not taking this supplement will result in weight loss. However, upping your fibre intake is a good idea, so use the husk to fill up, but watch that you don’t overdo it. If you’re taking medication, don’t take psyllium before your meds – these could interfere with your medication’s absorption.

      READ MORE: Is Psyllium Husk A Viable Alternative To Ozempic?  

      What it is

      You’ll know this one. It’s one of the most drunk teas in the world with powerful health benefits. Green tea is rich in antioxidants, promoting heart health, boosting the liver and brain and even helping skin glow.

      What it does

      It’s a mainstay in weight loss pills. The main idea: since green tea is rich in catechins and caffeine, these compounds are attributed to its weight loss properties. That’s because caffeine and catechins are known to regulate the hormones that assist in thermogenesis (a kind of fat-burning process). In short, thermogenesis is the process during which calories in your body are used to digest food and produce heat. It’s also thought that green tea suppresses appetite, leading to weight loss.  

      Does it work?

      In one 2005 study, people who took a mix of green tea extract, caffeine and guarana before every meal burned around 179 more calories 24 hours after. However, other studies found that green tea extract had no significant effects. Plus, having too much green tea extract could damage the liver, leading to liver failure. Be very careful with your brew.

      Apple cider vinegar

      What it is

      Apple cider vinegar, or ACV, as it’s called, is a vinegar made from crushed, fermented apples, yeast and sugar. Standard fermentation stuff. It’s used in food and in almost everything else, from curing UTIs to helping heartburn to bloatedness. So it’s natural that we turned to ACV for weight loss.

      What it does

      ACV has high levels of acetic acid. This acid has been shown to improve metabolism and can prevent fat deposition in mice. From there, various studies started rolling in that found ACV can deliver modest weight loss.

      Does it work?

      We’ll let Dr Robert H. Shmerling, Senior Faculty Editor at Harvard Health Publishing, say it for us. “In all, the scientific evidence that vinegar consumption (whether of the apple cider variety or not) is a reliable, long-term means of losing excess weight is not compelling.” However, ACV might prevent blood sugar spikes, making you feel better. That’s about it.

      READ MORE: What To Know Before Taking Apple Cider Vinegar Pills To Lose Weight

      What it is

      Green coffee beans are coffee beans that are not roasted. The active chemical in the raw bean, chlorogenic acid, is destroyed when one roasts the bean. It’s thought that this acid is what contributes to weight loss.

      What it does

      A natural antioxidant, it’s thought that chlorogenic acid keeps inflammation in the body at lower levels and could also lower blood pressure. The chemical may work by lowering blood sugar and blocking a fat build-up but studies are yet to validate this claim.

      Does it work?

      When it comes to weight loss, the research is murky. Some claim that when taking green coffee bean extract and a low-calorie diet, you’ll lose more weight than just being in a caloric deficit. But the amount of weight difference isn’t significant enough to support the claim. Plus, green coffee bean extract doesn’t come without its own side effects, ranging from headaches and upset stomachs to heightened anxiety. Use with caution.

      Sea moss

      What it is

      Sea moss, or Chondrus crispus, is a type of algae that grows in Atlantic oceans. It grows in different colours, from purple, white and green and each colour has its own set of benefits.

      What it does

      Sea moss has a long list of purported benefits that should be studied more thoroughly. They contain vitamins and minerals, are low in calories and are reportedly high in live bacteria that support the gut. Because it’s high in fibre, it might work for weight loss by keeping you fuller for longer, preventing you from overeating and leading to that all-important caloric deficit.

      Does it work?

      The research on sea moss is fledgling at best and more needs to be studied before experts can make a definitive link between weight loss and the ocean grub.

      READ MORE: Um, People Are Using Sea Moss For Weight Loss But Does It Work?

      All in all, while weight loss pills could yield results, they’re no replacement for the tried-and-true expert-approved weight loss methods. What that looks like? Regular exercise and a healthier diet. “Taking diet pills may have a small effect on weight loss, but they do not foster positive behavioural changes that ultimately lead to sustained weight maintenance, positive self-esteem or longevity,” says Lee. “Many of the beneficial components of weight loss pills can be taken in through an adequate and varied diet. Building on beneficial habits around food intake, movement and mental well-being is more likely to create a lifestyle that enhances overall health, longevity and acceptance of one’s self.” More

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      We Asked A Yoga Instructor For The Best Back Stretches To Tackle Upper And Lower Back Pain

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      Back pain? Join the club. Per the KZN Department of Health, some 30 to 40% of South Africans are affected by back pain at some point in their life. Back stretches help, so heed these tips from yogis for the best back stretches to ease out niggles and get that aah-inducing feeling that relieves it all.

      So what causes back pain?

      Back pain is caused by several conditions: arthritis that affects the lower back and spinal cord, osteoporosis (your spine’s vertebrae become brittle), or even muscle and ligament strain caused by repeatedly lifting heavy objects.

      What’s more, sitting at a desk all day causes back pain to intensify. According to UCLA Health, “sitting in a slouched position can overstretch the spinal ligaments and strain the spinal discs”, leading to prolonged pain. Over time, these pains can be intensified. Got a bad posture? You can thank your slumped shoulders for back pain, too. Slumping or slouching loads your back in a way isn’t supported by your spinal structure. The offshoot? “The intricate network of muscles, discs, and joints in your back tend to be pushed beyond their tolerable limit, causing pain,” according to Spine Health.

      The power of back stretches

      Doing back stretches regularly can elongate the back, reduce the stiffness in the muscles supporting the back and improve the range of motion and overall mobility. Also, it could help you maintain a good posture, since the muscles are stretched out and are able to better support a good standing or sitting posture.

      Yoga instructor Amy Hopkins weighed in on a few back stretches that can help with your back pain. Yoga is a popular workout for your rest days or for when you want to stretch or strengthen your muscles. Do these moves in your own flow every day and feel your back unwind.

      Back stretch gear

      These tools can elevate your stretching routine and deliver those aahs.

      Use a foam roller over your back to get some deep tissue massage going.

      Prop a yoga block under your back to release tension and relax your back muscles.

      A yoga mat delivers comfort and helps with slipping while you stretch things out.

      READ MORE: A 4-Week Home Workout Plan To Get Fit And Strong AF

      Get started…

      Start by releasing tension along the spine with a series of Cat and Cow postures. Begin in a tabletop position, hands beneath shoulders, knees beneath hips, on a mat or carpeted surface, fingers spread wide, tops of feet pressed into the mat. Do this slowly, five times each move for a total of 10 long breaths. These stretches bring flexibility into the spine and are great for stretching the back, hips and abdomen. They’re good for relieving lower back pain and sciatica (lower back into hips and butt).

      The Cow Posture

      Inhale as you lift your forehead and eyes to gaze up towards the ceiling.

      Drop the belly as you curl your spine, as if you have a Pilates ball balancing on your back.

      Actively tilting your tailbone upwards will help create the curve.

      The Cat Posture

      Exhale as you round the spine (imagine the ball is beneath you now) and suck your belly button into your spine.

      Press your hands into the mat, creating a lift in your shoulders.

      Drop your head and gaze towards your belly button.

      Actively tip your pelvis forward.

      Come back to a neutral tabletop position to move into the next pose.

      READ MORE: The 3 Stretches You Should Be Doing Daily

      Back stretches for the upper back

      Child’s Pose With Side Stretch

      From tabletop position, bring your toes together and spread your knees so that each knee is at the edge of the mat.

      Fold forward over your lap and let your belly hang softly between your thighs, arms stretched out in front of you.

      Actively try reach your bum to meet your heels. This elongates the spine. Stay here for five to 10 breaths.

      Walk your left hand over to just outside the left side of the mat. Place your right hand on top of your left, so you really stretch out the right side of the back and shoulders. Hold for five to 10 breaths.

      Move your hands back through the centre, then over to the right side, placing the right hand outside the right side of the mat.

      Place your left hand on top of the right, so you feel a nice stretch along the left side of the back and shoulders. Stay here for five to 10 breaths.

      Thread The Needle Pose (good for the whole back)

      From tabletop position, inhale to lift your right hand up towards the ceiling; as you exhale, thread the needle: bring the right hand and arm through the ‘hole’ you create on the left side with your left arm and left thigh.

      Bring the arm all the way through so you’re lying on your right shoulder and your right cheek and temple are on the mat. Extend the left hand out in front of you so your arms form perpendicular lines. Stay here for five to 10 breaths.

      Walk your left hand back to underneath the left shoulder; inhale as you push up through the left hand, lifting your right hand back up towards the ceiling. Exhale to place the right hand back on the mat, so you’re in a neutral tabletop position.

      Repeat on the other side, starting by inhaling as you lift your left hand towards the sky, and then thread the needle on the other side. Stay here for five to 10 breaths, then come back to tabletop position.

      READ MORE: LISS: A Complete Guide, From What It Actually Is, To Why And When To Do It

      Back stretches for the lower back

      Supine Twist

      Lie on your back, bringing your arms into a T-shape.

      Bring your knees in towards your chest, then slowly release both knees over to the right-hand side.

      Rest your head either facing upwards or looking over your left shoulder.

      Keep both shoulders on the mat and try to keep your knees pressed together. If your top leg lifts up, you can fold a towel and place it between your knees (or use a yoga block).

      Stay here for five to 10 slow breaths. Bring your knees back up to centre and then over to the opposite side. Repeat.

      Sphinx Pose

      Hopkins says that because we spend so much time sitting, our lower backs can take a lot of strain. The Sphinx Pose is a counter-pose to sitting and promotes the natural curvature of the spine, relieving back pain.

      Start by lying on your stomach. Feet hip-width apart and with your forearms on the mat, bring your elbows to rest directly beneath your shoulders.

      Be mindful of the pressure on your lower back – if this is too painful, you can shift your elbows slightly forward.

      Hold the pose to five to 10 slow breaths. Release by lying on your belly, right cheek to the mat.

      You can then move into Child’s Pose to finish off.

      Women’s Health participates in various affiliate marketing programmes, which means we may get commissions on editorially chosen products purchased through our links to retailer sites. More

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      in health and weelbeing

      We Tried Morphée: A Screen-Free Sleep Device To Help You Actually Doze Off

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      Startling news: South Africans get less sleep than other nations in the world. That’s intel from Sleep Cycle app, which released the data in 2023. There are myriad reasons for this but getting quality shut-eye is important for our health. And our screens, in the form of TVs and phones, contribute to lower sleep quality. Enter Morphée, a completely screen-free, Wi-Fi-free approach to getting quality z’s. We tried it out to see how it got us dozing.

      Morphée Sleep Device

      What happens when we don’t get enough sleep

      Over 50% of adults report poor-quality sleep with screen exposure being a large contributor, per Morphée. According to Morphée’s South African Brand Manager, Daniella Degens, “In recent years, the prevalence of sleep deficiency has escalated, bearing substantial repercussions tied to numerous chronic health conditions, such as depression and anxiety.”

      A lack of quality time dozing also leads to health complications. Getting less lowers your body’s immunity, memory, attention and problem-solving skills. Added to that, chronic sleep deprivation can elevate stress hormones, making it harder to handle the pressures associated with personal and professional responsibilities.

      It’s clear that sleep is paramount and while sleep tonics and products assist, a quality sleep routine really helps move the needle towards restful, restorative sleep.

      READ MORE: Normal Sleep — Turns Out, There Might Be No Such Thing

      What is Morphee?

      In short, Morphée is a screen-free meditation device, works sans Wi-Fi and can lull you to La La Land, stat. It’s also small, making it portable, so you can bring it with you anywhere.

      How it works

      Morphée looks like a clock with various dials. On the right, choose the mode you’d like to use. There are many: body scan, breathing, movement, cardiac coherence, relaxing music and nature sounds (there are more but we won’t name them all). Next, pick your session on the right. Each mode has eight sessions, so you can mix and match and not get bored. You can also choose your duration: eight or 20 minutes. Choose from a male or female voice, et voila – you’ve got yourself a sleepy time sesh.

      Good to know: Morphée was created by a team of sleep experts, so every session is expertly curated.

      READ MORE: Struggling To Sleep During Your Period? This Might Be Why 

      We tried Morphée

      WH Features Ed Michelle October tried Morphée for two weeks to see if it could help her notch more quality z’s.

      “The device looks intimidating at first: so many dials and buttons and no idea what they mean. But once you open the accompanying Blue Book (an instruction manual), it all becomes incredibly simple. What I really loved about it? There’s no accompanying app or Wi-Fi needed. You just pick your session, put Morphée down and get some sleep.

      I know from experience that repetition of sound can create a cue in your body that prompts it for sleep. In that vein, I tried to listen to similar sounds every night but got too excited by everything on offer. I particularly loved the nature sounds and the body scan sessions, which encouraged me to tune into my body and consciously focus on relaxing my muscles as I got ready for bed.

      I was out like a light within minutes. The soothing tones and speaker quality really allowed me to drift off super fast. When I couldn’t fall asleep, I could just pick a new mode and settle in again.

      I also really appreciated that there are no lights on the device except for a brief orange light letting you know the device is on. Other than that, there’s really nothing to deter you from getting to bed.”

      Morphée retails for just R2 490 and is available on their website and on Yuppiechef.

      READ MORE: The Greatest Sleepytime Products That’ll Take You To La-La Land, STAT More

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      in lifestyle and culture

      Looking for a meal subscription? Here are the best options in Dubai

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      Emirates Manby Camille Macawili2 hours ago Looking to start off 2024 strong?Whether you’re hitting the gym regularly, want to regulate your health levels or simply want to eat healthy, Emirates Man has rounded up the best meal plan providers in the UAE to support your fitness goals.Best for Plant-Based Meals: Right BiteOne of the first and leading meal plan service in Dubai, Right Bite offers a wide array of option that match your dietary needs such as Diabetic Meal Plan, Made for Mums Meal Plan, Gut Healthy Meal Plan and more.For those aiming to switch to a vegan lifestyle for 2024, Plant-Based Goodness is a nutrient-rich option with curated and flavorful meals that are high in protein and fibre. From breakfast to dinner, expect a variety of dishes and snacks such as sweet potato Spanish tofu omelette, hot Buddha bowl, soba miso noodles, artichoke and potato soup and more to be delivered to you.For more information, visit rightbite.comBest for Home Cooked Family-Friendly Meals: Hello ChefHello Chef is a subscription-based meal prep service that delivers fresh and ready-to-cook ingredients with easy-to-follow recipes – from low-calorie, hearty, to family favorites that starts at Dhs35 per serving. Meals can range from pizza, burgers or healthy meals, this option is perfect for those who are looking for a stress-free and hearty home cooked meal.For more information, visit hellochef.meBest for Macros: Fuel-Up by KcalFor the calorie-conscious looking to gain, shred, or optimize your athletic performance, you’ll find range of meal plans at Fuel-Up by Kcal that will boost your fitness goals. You can opt to create your own meals according to your preference or the exact macros you need or choose from a wide selection of chef-cooked meals to be delivered to you.For more information, visit fueluplife.comBest for Ketogenic Meals: KetolifeFor those looking to lose weight, control their appetite the healthy way, or improve PCOS symptoms, a ketogenic diet might work for you.This trendy diet is known to have food restrictions so opting for a meal plan can make it fuss-free and affordable. Ketolife, the first ketogenic diet meal plan provider in UAE, serves low-carb delicious and hearty ketogenic meal plans. Sample dishes include avocado and bacon muffin, keto pizza, chicken Alfredo with cauliflower and spinach, and more at an affordable starting weekly price of Dhs539.For more information, visit ketolifeuae.com– For more on how to look smart and live smarter, follow Emirates Man on Facebook and InstagramFeature Image: Instagram @hellochef More

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      in diet and nutrition

      These Flax Energy Bites Will Keep You Fuelled Until Your Next Meal

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      Looking for a delightful and nutritious snack that’s a breeze to whip up? Enter these flax energy bites! In just 30 minutes, you can create a batch that will keep you fuelled throughout the week. What’s even better? Pop them in the freezer and they’ll stay fresh for up to a month. Packed with the goodness of flax meal, a rich source of omega-3 fatty acids and dietary fibre, these little energy boosters are as healthy as they are tasty.

      READ MORE: These Are The 20 Best Healthy Snacks For Weight Loss

      Per serving: About 97 cal, 7 g fat (1.5 g sat), 0 mg chol, 45 mg sodium, 8 g carb, 2 g fibre, 5 g sugar (2 g added sugar), 3 g pro

      Let’s Bake These Tasty Energy Bites:

      Flax Energy Bites

      They’re easy to make and will feed you all week.

      Total Time 30 minutes mins

      Servings 30 servingsCalories 97 kcal

      1 Food processor
      ⅔ cup roasted unsalted almonds6 pitted Medjool dates½ cup flax meal3 tbsp rolled oats⅔ cup smooth natural almond butter, stirred well1⅓ tsp honey1 tsp pure vanilla extract ½ tsp kosher salt¾ about 3/4 cup bittersweet chocolate, finely chopped 
      Heat oven to 190°C. Spread almonds on small rimmed baking sheet and roast until fragrant, 10 to 12 min.; let cool 10 min. In food processor, pulse dates to chop. Pulse with almonds, flax meal and oats to finely chop nuts. Pulse in almond butter, honey, vanilla and salt until dough starts to form. Pulse in 1 Tbsp water (adding more water 1 tsp at a time if needed) until dough holds together when squeezed. Transfer to large bowl and fold in chocolate. Roll into 2.5cm balls and place on parchment-lined baking sheet. Refrigerate, covered, 30 min. Refrigerate in airtight container up to 1 week or freeze up to 1 month.

      READ MORE: These Pistachio Energy Balls Are The Perfect Snack

      This article by Samantha Macavoy was originally published on Women’s Health US. More

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      You Won’t Believe These 6 Health Benefits Of Homemade Chocolate Cake

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      When are peanut butter cookies and chocolate cake healthy? When you’re making them. Bust out a Bundt pan and cook up some perks…

      1. Less Stress

      Measuring out ingredients or kneading dough forces you to concentrate. These mindful moments calm the brain’s emotional centre – and direct blood flow to its impulse control hub. Which means you’ll feel more chilled overall.

      TRY RECIPE: This Beetroot Chocolate Cake Is So Moist It Doesn’t Even Need Icing

      2. Boosted Immunity

      Eeek, you’ve burnt the base! When it happens, focus on the upside: now you, too, can join the #PinterestFail sisterhood! Regularly flipping judge-y thoughts to more positive ones can lower stress hormone levels, which improves cell health and your body’s overall ability to fight off illness.

      3. Enhanced Cognition

      Any way you bake it, mixing up Grandma’s muesli rusks provides great brain benefits. Stringently following a recipe strengthens your procedural memory (a form of long-term recall that allows you to do something you haven’t done in years – you know, the “it’s like riding a bike” cliché). But going rogue – and say, holding the raisins and adding dried cranberries – flexes your smarts and gives your strategic reasoning skills a workout.

      READ MORE: 15 Wellness Journals To Kickstart Your Year

      4. A Healthier Heart

      Moving from counter to fridge and back does not = cardio for the day! But it does engage your muscles, which improves the way your body metabolises sugars and fats. Keep at it for two hours and you’ll net better blood-sugar levels – and, over time, significantly lower “bad” cholesterol. This, in turn, strengthens your ticker.

      5. A Longer Life

      Friends don’t let friends bake alone – at least not if they want to spend their golden years together. Batter-ing up with a loved one can build strong bonds that tack years onto your life. Sharing the fruit(cake)s of your labour is even better: generous acts lower inflammation levels, curbing your risk for chronic diseases like diabetes.

      READ MORE: Everything You Need To Know About Type 1 Diabetes

      6. A Slimmer Bod

      Isn’t it ironic? Indulging in homemade treats once a week buoys self-control, maintains a healthy-eating motivation (finally, a break from kale!) and prevents the “oh, what the hell” effect that leads to inhaling the whole tray. The key is planning the indulgence. Have one or two brownies warm out of the oven, then feed the rest to friends.

      Sources: Dr Nicole M. Avena, author of Why Diets Fail; Dr Elisha Goldstein, author of Uncovering Happiness; Dr Timothy De Waal Malefyt, Fordham University; Dr Emma Seppälä, Stanford University School Of Medicine. More

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      FitnGlam Founder on transforming the landscape of women’s fitness in UAE

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      Lifeby Sarah Joseph1 hour ago In January’s – The Alignment Issue cover story, Raising the Bar, Founder of FitnGlam, Helena Hijazi shares how she embarked on a journey to transform the landscape of women’s fitness in the region.Scroll through to read the interview below.What inspired you to launch FitnGlam?After moving to Dubai, I struggled to find a fitness space that catered exclusively to women, offering both privacy and a full range of equipment and services. The mixed gyms had small, under-equipped women-only areas. I envisioned a place where women could comfortably access all forms of fitness and wellness under one roof – cardio, weights, classes, and community – without the need to compromise. This was the inspiration behind FitnGlam.The facility also has direct access to a CRYO clinic, providing members with a rounded holistic journey – tell us more.We aim to offer as much value as possible to our members and our partnership with CRYO adds an exciting dimension to the FitnGlam experience. We want to provide a well-rounded approach to health and fitness and ensure our community has access to the latest and most effective wellness therapies. Cryotherapy has a lot of benefits, such as reducing muscle soreness, inflammation and accelerating recovery after workouts. I personally use CRYO and love the experience. It is now a key part of my wellness practises and perfectly complements my fitness routine.You’ve created a place in the UAE where women could just be themselves – was this the plan from the outset?Yes, absolutely – since day one, our focus with FitnGlam was to build a space where women could truly be themselves. We recognised the need for a fitness and wellness facility for women that catered to more than just the physical aspects of exercise. We wanted to create a space where women could feel entirely comfortable, both physically and emotionally, to embark on their fitness journeys. In many fitness settings, women can sometimes feel selfconscious or judged, which can be a significant barrier to achieving their goals. We wanted to break down those barriers and have an environment where women of all backgrounds, fitness levels, and ages could come together, support one another, and focus on their individual aspirations without any fear of judgment.FitnGlam has handpicked personal trainers and nutrition coaches who work with clients on custom plans. Can you expand on this?Our approach is personalised for each individual member. We start by simply having an open and honest conversation about your goals, expectations, fitness experience, and dietary needs. From there, our expert trainers and nutrition coaches collaborate to create tailored plans that align with your individual needs. These plans might incorporate strength training, cardio, or classes depending on your preferences, with a balanced dietary plan to complement your fitness and health journey. Our members’ success is our success, so we stay involved every step of the way to provide guidance, support, and motivation throughout the process and to ensure the results are long-term.To refuel, guests can visit PROTEINHOUSE – how important was it to have a dining space that complements the wellness element?We all know that fitness is not just about the exercises you do; it’s also about what you eat and the nutrition you provide your body. That is why we partnered with PROTEINHOUSE. It’s a place where members can grab a nutritious meal, snack, or smoothie pre- or post-workout, giving them the right fuel to make the most out of their fitness journey. We actually worked with PROTEINHOUSE to create a bespoke menu for FitnGlam centered around women – with preferred sizes, ingredients, and nutritional profiles that support a healthy, active female lifestyle. This means the food not only tastes great but also complements the specific nutritional needs of our members, whether they’re looking to build muscle, lose weight, or simply maintain a balanced diet.The gym has everything from boxing, Barre, yoga to Pilates – what are some of the main classes offered?We offer all sorts of classes for different interests and fitness levels. Our most popular classes are HIIT, Cycle, and Boxing for intense, calorie-burning sessions, yoga for flexibility and mindfulness, and Pilates for core strengthening and toning. We also offer specialised classes like dance-based workouts, and Barre for those who enjoy a mix of ballet, Pilates, and yoga. Our classes are boutique and specifically designed for women, so our members can always find something that resonates with their personal fitness journey.What has been the biggest challenge you’ve faced and how did you overcome it?One of the most significant challenges we faced in the journey of establishing FitnGlam was entering the highly competitive fitness industry, particularly with like a huge risk, as many people warned us against excluding men from our clubs and cutting off half the potential customers. However, we wanted to stay true to our vision. We knew there was a specific need in the market for a fitness and wellness space dedicated solely to women. By focusing on this niche and building a club to suit the preferences of women from all walks of life, we not only stood out but also created a strong brand identity. This was ultimately our greatest strength, as it allowed us to build a community of over 8,000 women strong and an environment where women could feel comfortable, empowered, and supported on their fitness and wellness journeys.Do you enjoy managing the commercial or creative side of the business?My background is in the commercial side of business, but I would say that over time I have gravitated more towards the creative side. I felt this shift when we were developing the concept of FitnGlam, as I was trying to incorporate my own passion and vision into every aspect of the experience. I wanted to empower women through my own experiences with fitness and wellness but also through our shared experiences as women. This required a lot of creativity and reflection, and it has been really fulfilling to help shape the fitness experience at FitnGlam in this way. However, I also enjoy the commercial aspects of business and it is important to strike the right balance between both sides. So, I make sure to divide my focus and time on the commercial side to make sure we are running a sustainable business but also on the creative side to continue evolving and innovating the brand in ways that resonate with our community.What piece of advice would you tell your younger self?I would tell my younger self to trust the journey and not to fear taking risks. It’s important to believe in your vision, even if it seems overwhelming or unconventional at first. Also, I would say to never underestimate the power of hard work and even failure. There will always be challenges and setbacks in anything we do, but these are important learning opportunities. Embrace them, learn from them, and use them to become the best version of yourself.This is The Alignment Issue – what activities help you align yourself in daily life?For me, alignment comes from staying active and moving my body. I’ve found that this not only boosts my energy levels but also helps in maintaining focus and clarity in other areas of my life. I try to prioritise regular exercise, whether it’s a gym workout, a yoga session, or simply a walk outside. This is a key part of maintaining both my physical and mental health. Also, making time and spending time with my family. It’s easy to get caught up in the hustle of daily responsibilities, but for me spending time with my family provides a sense of grounding and connection that is so important for my overall alignment.January’s – The Alignment Issue with FitnGlam  – Download Now– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Supplied More

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      in lifestyle and culture

      Is IVF for you? This expert shares all you need to know about reproductive health

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      With a sharp rise in IVF (In vitro fertilization), women have entered a new age of awareness with regards to their fertility, as it has cracked open a host of possibilities.From women-centric business ventures to online communities, it all focuses on empowering women with knowledge and gain a deeper understanding of their reproductive realities.As the society’s approach towards the issues around fertility is changing, so is the science around it.Here, we scratch beyond the surface on the subject of IVF and reproductive health with medical practitioner Dr. Mari Mitrani, Chief Scientific Officer at Gattaca Genomics.Dr. Mari Mitrani, Chief Scientific Officer at Gattaca GenomicsTalk us through the IVF process – what can one expect?The IVF process typically begins with a period of ovarian stimulation, during which a woman receives hormonal medications to encourage the development of multiple mature eggs. These eggs are then retrieved through a minimally invasive surgical procedure. Meanwhile, sperm, from a partner or donor, is collected and prepared. In the laboratory, the retrieved eggs and sperm are combined to facilitate fertilization, forming embryos. Over the next few days, the embryologist monitors the embryos’ development, assessing their quality. Selected healthy embryos are then transferred into the woman’s uterus, with any remaining viable embryos being cryopreserved for potential future use. The entire IVF journey requires careful monitoring, precise timing, and the expertise of fertility specialists.The IVF process can have a heavy toll on the mind and body, it is often noted that infertility is considered multifactorial with respect to all the advancements in medicine and science, even now, there is still no guarantee that a successful pregnancy will and can occur for individuals seeking to conceive.Let’s talk about your work process. How do you start in helping your clients with their fertility concerns?As a physician-scientist in the field of infertility, I’m running a lab that offers Preimplantation Genetic Testing (PGT). PGT is a genetic screening done in fertilized embryos before they are selected for implantation. PGT is advancing and innovating the fertility space due to its added value in reporting Aneuploidy, which is the abnormal count of genes present in the embryo that explains a higher rate of miscarriages. Next-generation sequencing allows us to read valuable characteristics of embryonic genetics to predict and/or diagnose genetic disorders and diseases beforehand. Ultimately, we are utilizing artificial intelligence to further analyze and interpret data obtained through genetic testing.“your chances of having a family in the future are possible if you act sooner, rather than later.”When is the right time to consider it?We have precise statistical data referring to maternal age and how it impacts the production of healthy eggs. Although fertility and infertility is so multifactorial, the one thing we know is how to act on this specific characteristic. We know that after the age of 35, women’s egg quality starts deteriorating rapidly year by year. This has a significant impact on embryo quality and genetic abnormalities. As a woman who continuously cheers on other women to pursue their dreams, I would say always keep this cut-off time in your mind. Freezing healthy eggs or embryos early on, helps preserve the ability of couples and individuals to have a family later on. Unfortunately, many couples and individuals wait until after this age to begin their fertility journey, with much time working against those seeking treatment. Doctors, in conjunction with science, can only do so much to aid this process. This is one thing I would love to keep educating women worldwide on: your chances of having a family in the future are possible if you act sooner, rather than later.What are the benefits and risks that come along with it?There are risks in everything we do in the IVF field, but because so many of the advancements are around technology and data, the risks of physical harm are low. While the benefits of this technology haven’t fully been realized, the mass amount of data will yield improvements on multiple fronts, from higher pregnancy rates to lower error rates. Even though this field of medicine is relatively new, the advancements and fertility benefits keep growing yearly!The risk is very clear and not often spoken about, IVF will not achieve pregnancy in 100% of the cases, so it is important to know that your desired pregnancy might not happen after a cycle or cycles of IVF. Know that neither the medical or scientific community will give up to continue to advance innovation and therefore success rates.What are the newest advancements and approaches that support fertility chances available in the region?Advanced embryo selection tools like PGT and AI have added an extra layer of confidence when choosing the best embryo for transfer. Improvements in vitrification, embryo freezing, media, and techniques have allowed for improved survival of human eggs. This is a game changer for patients preserving their fertility before undergoing treatment for diseases like sickle cell and cancer. Time-lapse imaging has allowed us to collect and analyze data from every stage of development without disrupting embryo culture. More and more practices are prioritizing personalized care by tailoring treatment plans to their patient’s specific needs.How do you choose the perfect clinic for couples deciding to try IVF?Like any other specialty, the most important thing is to ensure that you and your doctor connect, on a professional and somewhat on a personal level. During this journey that many call long and complex, it is important for the couples to feel safe around the doctor, bold enough to ask questions or bring up concerns or even feel heard. Understanding one another plays a vital role in hopes of achieving the ultimate outcome of a successful pregnancy.Another major factor to consider is the physicians’ qualifications; in the US, there is a subspecialty of Gynecology that only deals with fertility called REI (Reproductive Endocrinology and Infertility). These physicians have dedicated their careers only to helping couples in their fertility journey and have very high standards of care focused on the complex hormonal cycles and mechanics of conception with advanced knowledge of sperm, eggs, male anatomy, female anatomy, and scientific research.How does proper diet and lifestyle play into the entire IVF process?Dr. Natalie Crawford, a double board certified ObGyn/REI doctor, says: “A healthy diet that is good for your body is the best diet for your eggs and reproductive system!” A diet high in whole foods, rich in dark leafy greens, lots of fruits and veggies, nuts, seeds, and whole grains is scientifically proven to boost our overall health, including your fertility. While no one has a perfect diet all the time, the goal is to remain consistent and make healthy improvements as much as you can. Toxins also play a big role in the IVF process. Smoking, scented products and the chemicals in our household items can have a significant negative impact on your egg and sperm health. Reducing unhealthy habits like smoking, vaping, and cutting back on the amount of toxins in your household can improve your chances of having a successful IVF cycle. Regular exercise, has proven scientifically to increase your chances of fertility, and the interesting data comes not only from cardio training but from strength training, so ladies, it’s time to lift some weights!“We are usually looking for the latest trends and crazy expensive solutions, but it is the simple, logical changes that give us the most significant results.”Which food types should we incorporate to boost fertility naturally?Nothing will miraculously ensure a boost in fertility in a way that will guarantee pregnancy. If somebody is offering you this, please run as fast as possible! Infertility is multifactorial, and there is no such thing as a magic pill or “one size fits all” kind of strategy. You need to ensure you have the best doctor, healthcare providers and lab team in your corner to excel in your journey.We are usually looking for the latest trends and crazy expensive solutions, but it is the simple, logical changes that give us the most significant results. I propose something: what if you just start adding more “fruits” and “veggies” into your diet? Plant-based Omega-3’s are so essential to your diet, think walnuts, chia seeds, flax seeds or brussel sproust. They have proven to increase the time to pregnancy, improve ovulation and overall fertility outcomes. Even though fish has Omega 3’s, we want to avoid heavy metal consumption. Complex carbohydrates (brown rice, quinoa, amaranth, oats, etc) are the right choice, not your enemies! Carbs are not the problem; you need them! Refined carbohydrates like white sugar, white rice, white pasta, and white flour are the ones you have to limit; they have been shown to lower the chances of getting pregnant. High insulin levels impact normal hormonal function in the ovaries and, therefore, egg quality and chromosomal abnormalities. Higher sugar and insulin levels early in pregnancy have been associated with miscarriages however it is crucial to note that research in this area is ongoing. Vitamin D3 has been shown to increase reproductive outcomes, live rate births, and improve egg and sperm quality.And the ones to avoid that adversely affect fertility?In IVF studies, patients with a higher intake of plants and a lower intake of red meat had better embryo development. Red meat has a high glycation end product (GES). These are endocrine disrupting chemicals, which have been shown to be detrimental to egg quality. The more you eat red meat, the worst your reproductive parameters will be.Two large cohort prospective studies have also shown a negative reproductive association with more dairy consumption, as it lowers reproductive outcomes. The suggestion is to limit or lower their intake of meat and dairy and increase consumption of a whole food plant based diet.“In essence, a partner’s presence and active participation can provide practical assistance and invaluable emotional support during the IVF journey.”How important is it to involve your partners in the IVF process?The involvement of a partner in the IVF process is of profound importance, both emotionally and medically. While infertility is often thought of as only a woman’s issue, male factor infertility can contribute up to 40-50% of all cases of infertility. It is crucial to not only have a woman’s fertility tested, but the male partner as well. IVF is a journey that requires not only medical support but emotional and psychological support. Having a partner by one’s side provides crucial emotional reassurance, as it can be a challenging and emotionally taxing experience. Partners can offer empathy, comfort, and a sense of shared responsibility throughout the process, strengthening their emotional bond. Moreover, partners often participate in decisions related to IVF treatment, including choosing treatment options, attending medical appointments, and providing valuable input during the decision-making process. Their active involvement fosters a sense of unity and teamwork, which can be empowering and comforting during the sometimes unpredictable and uncertain path of fertility treatments like IVF. In essence, a partner’s presence and active participation can provide practical assistance and invaluable emotional support during the IVF journey.– For more on luxury lifestyle, news, fashion and beauty follow Emirates Woman on Facebook and InstagramImages: Pexels; Supplied More